Shin splints week 2?

[Ufocutie]

Hey everyone!

I tried completing the programme last year, got to about week 5, and then was taken out with the most savage shin splints (it even hurt to stand for a few weeks!). Needless to say I didn’t complete the program and am now back to square one (this was maybe back in May last year).

I thought I would give the program another go, thinking I probably had the wrong trainers - they were sport trainers but not running specific. I’ve bought some running shoes (Adidas senseBounce), and sailed through week 1 and W2R1. I have completed W2R2 2 days ago, and have a constant inner shin pain (on both legs). It wasn’t there during the run or after really, I was okay for a few hours before a dull ache getting progressively worse.

Are we thinking a doctors visit, or just lay off the running for a few weeks? It’s so frustrating as I always make sure I have a rest day and go to the gym quite a bit regularly so don’t see how I would be over exerting myself.

Looking forward to hearing from everyone, thank you

[Buddy34 Graduate]

Shame your having problems. Try to land as lightly as possible , no over striding make sure your feet are landing underneath you. Also this has helped me and a few others . Good luck 😊

youtu.be/IDvHxir7bXM(Not working as expected?)

[Oldfloss Administrator Graduate]

Welcome back.... maybe a visit to a Sports Physio' may prove helpful and some of the exercises that Buddy34 has linked you to...

Are you doing your strength and flex exercises on some of your rest days... is your gym work specific to those muscles which are your running buddies

[Perry-Formis]

Hi, Have had problems myself with shin splints after taking up this C25K malarkey and posted about it on here. Have had some good advice from various people including Buddy34 with the massage link.

Some of the other suggestions - get gait analysis and professional shoe fitting if you can.

Do strength exercises for your lower leg - calf raises have helped me.

Take some time to recover between runs, I have been taking 2 or 3 days off between runs (which is a bit frustrating admittedly but it does allow your tender shins to recover more fully) - use ice packs on your shins.

I found that I had to drop my pace significantly when I first started getting the pain - which was frustrating but necessary - but this also helps with foot positioning too, your not landing on your heel so much.

Its early days for me ( 7 runs in) but after 2-3 days off and plenty of calf raises my last run was significantly easier - some twinges from my right shin but I back off the pace the instant I feel it.

Hope this of some use and that things improve.

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, which is the primary cause of most new runners aches and pains.

Check out the strengthening exercises also.

Enjoy your journey.